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Wednesday, July 2. 2008

0630 & 1145 @ MACG-28 Pullup Bars

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Post time to comments.

Topic: Should I be running extra before/after Crossfit workouts. The best answer for this is that you do not need to run anymore than is prescribed in the Crossfit program. Your cardiovascular/respiratory endurance improvement does not need to come from putting 3-5 miles on your legs everyday. The intensity from the Crossfit workouts will give you the cardio endurance that is needed. Your run times will actually improve by following the Crossfit programming.

Posted by Dave Joseforsky at 02:00 | Comments (25) | Trackback (1)

Comments

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WOD= 9:22

Getting thru 50 DU's, I once considered it a waste. With practice came rythm. Made it thru 50 with only 2 interuptions this time. Practice, Practice, Practice.

#1 LtCol Weaver on 2008-07-02 08:14 (Reply)

100, 160, 120,80, 40 No DU.Did not catch on doing 4 for 1 until my second set. Was hurting even with the singles, running out of breath. On te positive note- all the way down and all the way up on sit ups. Need practice for DU. No getting comfortable with singles.

#2 GySgt Omanovic 13:00 on 2008-07-02 08:28 (Reply)

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17:01

DU's are very frustrating for me, I have some serious coodination/agility/speed issues to work on. I will take LtCol Weaver and Maj Frausto's advice about practice and some technique corrections- Thanks

Fatigue and Stamina - I noticed a huge drop in performance level today. Taking last week off and not caring about my diet and water intake CRUSHED me today. I felt slow, sluggish and like a general blob today. Better times next time Annie

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#3.1 generic effexor (Homepage) on 2008-07-08 09:14 (Reply)

12:40 as prescribed. Occassionally hit a good rythym with the DU's but for the most part I was doing them in groups of 3-7. I was sucking some serious gas but tried to use the philosophy that the sooner I finished the sooner it was over and I could then rest!

Great workout but now I'm taking some leave. I will be monitoring the website and attempting the WOD's while on leave, equipment permitting, and will still post to the website.

See you back on the 15th.

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8:50 to complete the WOD.

Got all the double unders. Was jumping twice between each double under rep. I will work on getting a single jump between reps. Intensity level was there just taking too long with the double jumps. Nutrition has been very good the last month. I have a newfound energy level.

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#5.1 buy adipex online (Homepage) on 2008-07-07 21:06 (Reply)

This is very true. I came off injuries in April and began Crossfit while I was TAD, I was babying my injury and not running any extra. I dropped 3 mins off of my PFT time and gained 6 pull-ups. Semper Fi.

#6 Russ on 2008-07-02 11:22 (Reply)

22:57 Not pretty but i got through as prescribed. Today was the first time i ever did double unders. The sit-ups were super easy for me. I did all sets un-broken. I had no problem with fatigue or staminia, just the techinque of DU that got me.

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#7.2.1 fluconazole (Homepage) on 2008-07-08 22:07 (Reply)

25:20 50-40-30 singles. Crossfit is definantly a good workout. I plan on training on a regular basis.

#8 LCpl Blake on 2008-07-02 13:41 (Reply)

21:50 singles. First time on the rope.

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WOD - 17:18

Performed the set of 50 reps with a speed rope that had 1/2lb weight in each handle. Switched to a regular speed rope after that set of PAIN!

I need a lot more practice with DUs

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16:12 Stayed with the double unders.

#11 Maj Frausto on 2008-07-02 19:52 (Reply)

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